Know what’s on your plate
Longan
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 60 kcal —
- Protein 1.3 g 3%
- Carbohydrate 14 g 5%
- Fat 0.1 g 0%
- Fibre 1.1 g 4%
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 84 mg 93%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.3 mg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 1 mg 0%
- Iron 0.13 mg 1%
- Magnesium 10 mg 2%
- Phosphorus 21 mg 2%
- Potassium 266 mg 6%
- Zinc 0.05 mg 0%
- Copper 0.17 mg 19%
- Manganese 0.05 mg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 60 | 1.3 g | 14 g | 0.1 g |
| 1 × fruit without refuse | 3.2 g | 2 | 0 g | 0.4 g | 0 g |
| 2 × fruit without refuse | 6.4 g | 4 | 0.1 g | 0.9 g | 0 g |
| ½ × fruit without refuse | 1.6 g | 1 | 0 g | 0.2 g | 0 g |
| 3 × fruit without refuse | 9.6 g | 6 | 0.1 g | 1.3 g | 0 g |
| 4 × fruit without refuse | 12.8 g | 8 | 0.2 g | 1.8 g | 0 g |
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Questions about Longan
How do you peel and eat a longan?
Press or nick the brittle shell with your thumb, peel it away, then eat the translucent flesh around the hard, shiny seed. Spit out the seed; it is not eaten.
How can you tell if a longan is ripe?
Choose fruit with an intact, tan-brown shell that feels firm and dry, without cracks, mould or damp patches. The flesh should be juicy and translucent, not sour-smelling or mushy.
How should you store fresh longans?
Keep them unpeeled in a breathable bag in the fridge and eat them within about a week. For longer storage, peel and remove the seeds, then freeze the flesh in a sealed container.
What can you make with longan?
Add peeled, seeded longan to fruit salad, or stir it into a chilled dessert soup with ingredients such as lotus seeds and red dates. It also works as a topping for porridge or yoghurt.
Can you cook with longan, or is it best eaten fresh?
It is good fresh, but also holds up in gently simmered desserts. Add peeled flesh near the end of cooking, for just a few minutes, so it warms through without losing its shape.
Is longan the same as lychee?
No. They are related fruits, but longan has a smooth, pale translucent flesh and a tan shell, while lychee has a bumpy red shell. Lychee has 84 mg of vitamin C per 100 g, compared with 84 mg in longan.
Is longan a good source of vitamin C?
Yes. Longan is high in vitamin C: a 100 g portion provides 84 mg.
Can young children eat longan?
The whole fruit and its hard seed can be choking hazards. Peel it, remove the seed completely, and cut the flesh into small pieces before serving; supervise young children while they eat.
Source: USDA FoodData Central 169089 · per 100 g · carbohydrate per EU label, fibre excluded
